Jocilyn Yarnell

Tuesday 1/10/17

A. 5 Rounds 15 Burpees 50 Double Unders B. E2MOM 12 minutes 4 Back Squats at medium-heavy load (75-85%) C. 10 Min EMOM 10-20s L-sit Hold

Monday 1/9/17

Normal Schedule today We WILL have a noon class today. Still working on finalizing coaching schedule and will get that ASAP A. 0-5 min 5 min AMRAP of Dumbell Snatches –Pick a weight you can’t get more than about 10 … Continued

Friday 12/30/16

Schedule 7am 12pm To be performed on a Running Clock 3 Round For time 50 Double Unders 25 KBS Rest 5 minutes 2 Rounds for Time 400m Run 15 Hang Power Clean and Jerk 135/95 rest 5 minutes 1 Round … Continued

Thursday 12/29/16

Schedule 7am 12pm 5pm A. “Karen” 150 Wallballs for Time 15 minute Time Cap B. 5 minutes easy biking or rowing C. 3 Sets 10 Bent Over Dumbbell Rows 20 Sit ups Throws

Wednesday 12/28/16

Schedule 7am 12pm A. 12 minute AMRAP 10 Power Snatches at 75/55 (softball Power Cleans) 10 burpees over the bar B. Every 2 minutes for 10 minutes 3 Deadlifts–Choose a good working weight for all 5 sets C. 3 sets … Continued

Tuesday 12/27/16

Schedule 7am 12pm 5pm A. 30-25-20-15-10-5 Push ups (softball jumping Lunges) Double Unders B. 5 sets 1 High Hang Clean + 1 Hang Clean + 1 Clean C. 3 Sets 20/15 Cal Bike AS FAST AS Possible –rest 2 minutes … Continued

Monday 12/26/16

Monday Schedule 7am 12pm 5pm Time to work off those holiday meals! A. 3 rounds for time 400m Run 500m Row 20 Overhead walking Lunges 45/25 B. 10 Minute EMOM 1st–10 Toes To bar–20 sit ups for softball players 2nd–3 … Continued

Friday 12/23/16

Open Gym 10-12 Class at 12pm . . . 12 Days of Christmas WOD 1 100m Run 2 Handstand Push Ups or PUSHUPS 3 Dumbbell Shoulder to overhead 4 pullups 5 dumbbell front squats (dumbbells on shoulders) 6 burpees 7 … Continued

Thursday 12/22/16

A. 5 sets 1 Power Clean+1 Hang Squat Clean +1 Split Jerk –All softball players skip the jerk and add a front squat B. AMRAP 3 75 DU Buy-In 15 Deadlifts (185/135#) 15 Bar Facing Burpees Rest 3 AMRAP 3 … Continued

Wednesday 12/21/16

A. 20 Minute EMOm 1st–15/12 cal row 2nd–50 Double Unders 3rd–10 burpees 4th–15 Wallballs B. 4 x 3 Front Squats at 75%+5 lbs

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